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Muscle Building Upper/Lower

by Aiden A.
1 athletes joined

Program Description

Upper/Lower bodybuilding split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 11:04
  • Last Edited
    Feb 14, 2025 03:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lat Pulldown
3
8-10 reps
RPE 8-9
5A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-9
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6B
Face Pull
1
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Curl
3
8-10 reps
RPE 8-9
4
Standing Calf Raise
4
6-8 reps
RPE 9
5A
Cable Crunch
3
8-15 reps
RPE 10
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Seated Row (Cable)
3
8-10 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
10-15 reps
RPE 8-9
5A
Cable Crunch
3
8-15 reps
RPE 9
5B
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8-9
2
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8-9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Lat Pulldown
3 Sets
8-10 Reps
@8-9
5A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8-9
5B
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@8-9
6A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6B
Face Pull
1 Set
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
2
Leg Press
3 Sets
10-12 Reps
@8-9
3
Leg Curl
3 Sets
8-10 Reps
@8-9
4
Standing Calf Raise
4 Sets
6-8 Reps
@9
5A
Cable Crunch
3 Sets
8-15 Reps
@10
5B
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@9
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
5
Pec Deck (Machine)
2 Sets
10-15 Reps
@8-9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8-9
7
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
@8-9
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Curl
3 Sets
10-12 Reps
@8-9
4
Seated Calf Raise
4 Sets
10-15 Reps
@8-9
5A
Cable Crunch
3 Sets
8-15 Reps
@9
5B
Hanging Leg Raise
3 Sets
AMRAP
-